Mixed nuts are an okay snack choice but they do add up quickly in terms of caloric load. Be mindful of your portion size - and if you need something with more “bulk” to fill you up maybe trade them for some cottage cheese and a piece of fruit. Calorically speaking, 1/4 cup (a handful) of nuts is roughly equivalent to 1/2 cup cottage cheese or Greek yogurt + 3/4 cup or 1 medium piece of fresh fruit. So, you’ve got options!
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9/8
Calories: 1452 Protein 131 Carbs 129 Fat 32
149.2 lbs
Trap Deadlift 3 x 5 (130), 150, 150, 150
BB Bent Over Row 3 x 5 (50) 70, 70, 70
Kettlebell swing 3 x 15 (20) 25, 25, 25, 25
Chest Fly 5 x 5 (15) 20, 20, 25, 25, 25
Reverse Fly 5 x 5 (15) 20, 20, 25, 25, 25
Side Bends 5 x 5 35, 40, 40, 40, 40
Band tricep extensions 3 x 10
Walked with a friend. 3 miles.
Good workout. Felt pretty strong on my deadlifts.
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This has helped me in the past, and seems to be helping me currently.
But instead of ‘higher calorie day’, do ‘higher carb on hardest training day(s)’. This is what my coach has me doing.
Its a very mild increase in carbs.
I know others who have a ‘high’ day where they push carbs quite hard, but I have not been blessed with this 
To go against everything I just said, if what you’re doing right now is working - I wouldn’t change it.
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9/9. Calories: 1432 Protein: 129 Carbs: 132 Fat: 29
149 lbs.
Farmer carries DB 30, 30, 30, 30
Circuit: Squats, kettlebell swing (15#), pushups (on knees)18 down to 1.
Well, based on my moderately over the top reaction to my husband’s suggestion of a weighted vest walk and my scale continuing to be an unequivocal prick, I’m gonna say some hormone fluctuations are for sure in play. No husbands were harmed in the making of this log entry. I’m somewhat confident that most of my furious response was kept internal. I think. I hope. Maybe I should check with him…Anywho… Gonna see how I’m feeling and looking over the next week or so. If no changes occur I will adjust as necessary.
Update: according to info given on a different thread, my scale issue might be related to the full moon and changing gravitational pull on my body. I prefer this explanation so I’m running with it. With the waning moon I expect to see improvement.
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9/10. Calories: 1497 Protein: 131 Carbs: 132 Fat: 36
147.6 lbs.
Squats: (65, 75), 115, 120, 125
Bench: (50, 55), 65, 75, 80
Single leg deadlift: 35, 40, 40
Overhead press: (15), 25, 30, 30
Tricep extensions: 15, 15, 15
Hammer curls 3 x 10: 20, 20, 20x 11
Leg lifts 3 x 20
Making progress.
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9/11. Calories: 1411 Protein: 116 Carbs: 132 Fat: 39
148.4 lbs.
Farmer carries DB 30, 30, 30, 35
Circuit: Jump squat, mountain climber, skaters 18 down to 1.
I hate this circuit so very, very, very, very, much. I suppose that means that it pushes me. So I will keep doing it. But I hate it.
I am frustrated by my calorie calculator’s shrinkflation. Every single time I drop the tiniest bit of weight it steals calories from me. Just a few at a time. It thinks I don’t notice. But I do.
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You could also just not account for weight changes and be fine. Your metabolism isn’t going to adapt but maybe 10cals per lb.
If frustration = lower eagerness to comply (which it does for me)…
Make it less frustrating.
That’s just me. I’ve learned a lot about why I tend to fight compliance, so I’ve learned how to navigate away from these things.
Pretty sure I’d vomit from doing this. Or pass out. Likely both.
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I don’t account for it too much. Mostly I just try to keep it as close to 1400- 1450 as I can. A little more if I feel like I need it.
Well, that is why I hate it. Lol
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This is good, just keep chipping away. Well done
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@EmilyQ I keep meaning to (and forgetting to) tell you about this book. Next Level by Stacy T Sims. Not sure if you already read this one, but it’s all about female athletes in perimenopause and post menopause. (I believe you and I are in a similar age bracket) I found parts of it to be quite helpful. I’ve personally had a very hard time finding information about women in this particular time of life. Talks about dealing with persistent body fat and bone density and all the other fun stuff. Thought you might enjoy it.
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I’m a big fan of Sims, yes! I haven’t read her book, but encountered her on the Huberman Lab podcast and have subsequently paid attention when she pops up. I also loosely follow a couple of others, and they’ve honestly changed my life in terms of working more effectively as a non-male.
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9/12. Calories: 1418 Protein: 104 Carbs: 105 Fat: 54
147 lbs.
Good day. Rest day. Back to it tomorrow.
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@Andrewgen_Receptors I really appreciate all the comments and encouragement. Smile. You have helped someone achieve goals. I hope knowing that brings you some joy.
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For clarity, that goes for all of you. 
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I kind of wish I actually knew you. I feel like we could trade books. Lol
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I’m humbled to have any part in helping someone better themselves 
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@throwawayfitness pull up training starts today. First goal: one unassisted pull up.
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9/13
147.2 lbs
Trap Deadlift 3 x 5 (130), 145, 155, 160
BB Bent Over Row 3 x 5 (55) 70, 75, 75
Kettlebell swing 3 x 16 (20) 25, 25, 25, 25
Chest Fly 5 x 5 (15) 20, 25, 25, 25, 25
Reverse Fly 5 x 5 (15) 20, 25, 25, 25, 25
Side Bends 5 x 5 40, 40, 40, 40, 40
Tricep extensions 3 x 10 15, 15 ,15
Good workout. No macros today. Making pizza for my family and going to enjoy the evening.
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When i was enlisted, the female physical standard changed to require 3 pull ups minimum when it used to be just a flexed arm hang.
We got them to their first pull up with a combination of bands and flexed arm hangs.
From there, we had them use an over-the-door pull up bar and theyd do a pull up every time they had to use the restroom. Didn’t take too long to get to standard.
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